Week 6 – Comrades Buildup

12 Weeks to Comrades

Nutrition – Week 6 Summary

New Kicks and More effort = more food

Main training days Wednesday, Sunday see increase in carbs, Saturday loading, Sunday pre run.  Long progressive run was completed with no run fuel,just pre-loading and recovery.

Weight Target 67-69kg Training \ 65kg Race Weight

Weight has dropped into 67kg range during week due to the increase in effort and volume, so I have increased calories and carbohydrate intake for days with keys sessions, this mainly involves adding sweet potato into the normal meal. Still keeping an eye on fatigue levels.

 

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
18/03 68.1kg 3.6 52.4 67.5
19/03 67.8kg 3.3 52.7 67.6
20/03 67.5kg 3.1 52.6 67.8
21/03 67.1kg 3.0 52.9 68.0
23/03 67.0kg 3.0 52.5 68.1
24/03 67.7kg 3.1 54.7 67.5

Training – Week 6 Summary

Weekly Totals: (10 sessions)
Total Miles: 110.04 Miles Avg Pace: 7:12 m/m Time: 13:12:50

Building mileage towards first 100+ mile week, second week of intervals with 3 x 15 mins and increase long runs with a 24 mile run (3 x Lytchett Loops) on the Sunday, this is a core run used by Steve Way in his Comrades build up which we will be completing together.

Week 18 – 24 –  March Summary:
DATE Summary Avg Pace Avg HR
18/03 10 Steady 7:15m/m 129
19/03 75min Steady
6.5 Easy
7:26m/m
7:29m/m
130
118
20/03 Morning 60 min
12 Miles inc 3 x 15 (5:48, 42, 44)
7:32m/m
6:23m/m
120
142
21/03 Morning 10 Steady
Pilates – 1 Hour
Afternoon Easy 10k
7:16m/m

7:28m/m
129

117
22/03 Morning 10 Steady
Sports Massage – 30 mins
7:33m/m 123
23/02 12 Miles Easy – 7 solo 5 with the boys 7:45m/m 118
24/02 24 Miles – 3 x progressive Lytchett Loops 6:50m/m 134

Kit

New training \ road trainers purchased, went for another pair of Nike Zoom Fly Flyknit.  Very please with over 500 miles for first pair so going to stick with Nike Flyknits for training and 4%’s for racing.

Make Model Description Type Current Mileage Purchase Date
New Balance 1400v6 Red White AW18 – UK 11 Training \ Road 246 Oct-2018
New Balance Summit Unknown Black – UK 11 Training \ Trail 199 Oct-2018
Nike Vaporfly 4% Flyknit Red – UK 11 Racing \ Road 14 Jan-2019
Nike Zoom Fly Flyknit UK11 Grey Training \ Road 551 Jan-2019
Nike Zoom Fly Flyknit UK11 Wolf Grey / Black-Blue Fury Training \ Road 57 Mar-2019
North Face Ultra MT Mountain 83 Mar-2017

 

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Week 5 – Comrades Buildup (inc. Fleet Half Marathon)

13 Weeks to Comrades

Nutrition – Week 5 Summary

Week 5 sees the arrival of the first proper build up race following hamstring issues, not a planned race in the initial build-up but a late entry to test the legs following a successful outing at Wokingham Half.  So with the Fleet Half Marathon it was a chance to test full pre-race fuelling, with an increase in carbs on the Saturday and Sunday to include race loading. This week also included an increased for Wednesdays intervals session.

The increase in dietary carbs was by including sweet potatoes into pre-race meals.

Race day nutrition;

Weight Target 67-69kg Training 65kg Race Weight

Weight has stabilised during week for with the start of some quality sessions and increase calories and carb intake. Still keeping an eye on fatigue levels.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
11/03 69.4kg 4.1 51.5 66.8
15/03 68.6kg 3.8 52.3 67.2
16/03 68.2kg 3.6 52.5 67.4
17/03 68.3kg 3.7 51.5 67.4

Training – Week 5 Summary

Weekly Totals: (10 sessions)
Total Miles: 91.20 Miles Avg Pace: 7:11 m/m Time: 10:54:45

Building mileage towards 100 mile week, main focus to start introducing interval sessions and increase long runs.  Whilst maintaining focus on core strength and stretching to monitor hamstring.

Sunday Race –Fleet Half (PB 1:12:31) 1st M40 – (5:34m/m) Very please with the performance, decided to set off at 72 minute pace, first few mile a bit slower due to wind and getting rhythm going but second half settled into the run and finished strong, feeling very comfortable.

Split Summary
===
1) 1m – 5:39(5:39/m) 146/156bpm 90cal 10.63/11.71mph
2) 1m – 5:35(5:35/m) 157/159bpm 97cal 10.73/11.75mph
3) 1m – 5:36(5:36/m) 159/162bpm 97cal 10.73/11mph
4) 1m – 5:33(5:33/m) 159/166bpm 97cal 10.8/11.23mph
5) 1m – 5:35(5:35/m) 158/166bpm 96cal 10.76/11.04mph
6) 1m – 5:37(5:37/m) 159/167bpm 97cal 10.69/11.12mph
7) 1m – 5:38(5:38/m) 160/165bpm 98cal 10.66/11.12mph
8) 1m – 5:30(5:30/m) 160/164bpm 95cal 10.92/11.23mph
9) 1m – 5:29(5:29/m) 160/164bpm 95cal 10.94/11.33mph
10) 1m – 5:43(5:43/m) 161/163bpm 99cal 10.49/11.31mph
11) 1m – 5:24(5:24/m) 161/163bpm 93cal 11.12/11.75mph
12) 1m – 5:28(5:28/m) 161/163bpm 96cal 10.96/11.63mph
13) 1m – 5:36(5:36/m) 162/165bpm 97cal 10.73/11.56mph
14) 0.05m – 13(4:39/m) 162/163bpm 4cal 12.91/11.94mph
5:39 5:35 5:36 5:33 5:35 5:37 5:38 5:30 5:29 5:43 5:24 5:28 5:36 13
Week 11 – 17 –  March Summary:
DATE Summary
11/03 ML 14 Miles (7:16m/m)
12/03 8 Miles – AM (7:41m/m)
6 Miles – PM (7:07m/m)
13/03 5 Miles – AM (7:53m/m)
Intervals 8 x 1k (90) – (6:38m/m)
14/03 Morning Easy 8 (8:05m/m)
Pilates – 1 Hour
15/03 90 mins / @124 AHR (7:23m/m)
Sports Massage – Legs 20 mins
16/03 12 Miles – Easy @118 AHR (7:48m/m)
17/03 Warm Up 1 Mile (8:22m/m)
Race –Fleet Half (PB 1:12:31) 1st M40 – (5:34m/m)

Kit

So after the World 100k I have switched from New Balance and the 1400’s model to Nike, basically wanted to understand the hype of the Vaporfly Flyknit 4%’s.  First I ordered a pair of Zoom Fly Flyknit which have now done over 500 miles, but after the first run I bit the bullet and purchased the 4%’s.  Saying that they have stayed in the box until Sunday and at the Fleet Half Marathon they made there debut.

VERDICT – Wowzers they certainly lived up to the hype, produced a PB performance and were responsive, light and extremely comfortable. I believe wearing the Zoom Fly Flyknit’s for training really helps the transition but I would recommend them to anyone even at the circa £200 price tag they command.

I have just ordered a replacement pair of Zoom Fly Flyknit’s for the next training block, but 500 miles and still going strong is worth the £90 via Nike.co.uk.

Kit
Current Mileage

New Balance > 1400v6

-Red White AW18 – UK 11
-Training
246

Nike Vaporfly 4% Flyknit

-Red – UK 11
-Race

14

Nike Zoom Fly Flyknit

– UK11 Grey
-Training

508

 

Week 4 – Comrades Buildup

14 Weeks to Comrades

Nutrition – Week 4 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100-200g on high intensity days, high mileage and race loading. Plan to build carbs during weekend activities as longer runs start. Plus increased for Wednesdays intervals session.

Weight Target 67-69kg Training \ 65kg Race Weight

Weight has stabilised during week for with the start of some quality sessions and increase calories and carb intake. Still keeping an eye on fatigue levels.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
04/03 69.0kg 4.1 50.6 67.2
07/03 68.4kg 3.6 51.5 67.4
08/03 68.8kg 4.0 51.6 67.1
10/03 69.4kg 4.1 52.5 66.8

Training – Week 4 Summary

Weekly Totals: (11 sessions)
Total Miles: 92.51 Miles Avg Pace: 7:03 m/m Time: 10:52:29

Building mileage towards 100 mile week, main focus to start introducing interval sessions and increase long runs.  Whilst maintaining focus on core strength and stretching to monitor hamstring.

Week 4 – 10 –  March Summary:
DATE Summary
04/03 7 Miles Recovery (7:33m/m)
05/03 1.5 Miles – Warm up (6:57m/m)
Intervals 0.5 miles (2) x 5 (5:44, 42, 46, 40, 30) –  (5:59avg m/m)
5 miles steady (6:33m/m)
06/03 Intervals inc. 3 x 10 (2) (5:57, 38, 43)
07/03 Steady – 7 Miles Pre Pilates (7:43m/m)
Pilates 1 Hour
Easy – Windy 5 🌬 (7:17m/m)
08/03 ML 11 Steady (7:00m/m)
09/03 ML 14 Miles (8 solo) Steady  (7:29m/m)
10/03 Windy 🌬 22 Miles (6:51m/m)

Week 3 – Comrades Buildup

15 Weeks to Comrades

Nutrition – Week 3 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100-200g on high intensity days, high mileage and race loading. With a race day nutrition test on Sunday 300g inc race fuelling.

Race day nutrition;

Weight – Race Weight Target 65kg

Weight is dropping nicely, keeping an eye on fatigue levels. when down to 66-68kg will increase intake to maintain weight as mileage builds.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
25/02 70.0kg 4.8 48.5 66.8
01/03 69.5kg 4.3 50.0 67.0
02/03 70.0kg 4.6 49.7 66.7
04/03 59.0kg 4.1 50.6 67.2

Training – Week 3 Summary

Weekly Totals: (8 sessions)
Total Miles: 91.21 Miles Avg Pace: 7:02 m/m Time: 10:40:56

Plan to complete back to back 90 mile weeks and then build mileage to 100 miles for week 4, week 3 included progressive 20 mile effort at the Wimborne 20 – 3 lap course (Updated due to weather keep to steady tempo effort 6:18m/m avg slightly increasing pace over the 3 laps)

Week 3 – 25 – 03 March Summary:
DATE Summary
25/02 8 Miles Easy (7:26m/m)
26/02 11 Miles (7:08m/m) 1 mile missing on Strava
27/02 13 Miles (7:24m/m)
28/02 8 Miles (6:58m/m)
Pilates – 1 Hour
6 Miles Easy (7:16m/m)
01/03 14 Miles (7:31m/m)
02/03 11 Miles Easy (7:22m/m)
03/03 Wimborne 20 (6:18m/m)
Missed start due to being in the portaloo so had to work way through field happy with a slight progressive run in not perfect conditions – 5th place